vegetarian meal planning

Vegetarian Meal Planning:

Our favourite book available in store is Gourmet Vegetarian.

Vegetarianism has changed a lot in recent years & it’s wonderful to see how many people have made a stance for a belief they hold. And, not only in our adult world, there are children who have chosen not to eat a particular type of meat purely because the animal would have been too young to farm for our food.

This is purely about choice & when our choices are met with good research & knowledge, we have made a very powerful decision – one that can change worlds.

Meal Planning for vegetarians is so much more simple now – the information available is vast & interesting.

The Natural Foodstore can help you in many ways with information, books, recipes & all the foods you need to be a healthy, energetic person with good colour & great health.

The main focus for a vegetarian is to get enough complete protein into your diet obviously with out the inclusion of meat, be it red or red & white meat.

Proteins are made up of linked chains called amino acids. There are 8 essential amino acids which your body cannot produce itself, so you need to obtain these through the foods you eat.

There are basically two types of protein - complete & incomplete.

Complete protein provides the proper balance of the eight essential amino acids that build body tissue. It can be found in foods of animal origin such as meats, poultry, seafood, eggs, milk & cheese.

Incomplete protein, the protein found in plant foods, lacks certain essential amino acids. It is not used efficiently if the missing essential amino acid is not present in your daily diet. Combinations of plant foods can supply the entire range of essential amino acids. For example tabbouli (cracked wheat & parsley salad) with nuts, soya beans with stir fried vegetables, spinach pie with wholewheat pastry base & pumpkin stuffed with peas & nuts can provide a high quality complete protein meal.

Another way of compensating for the missing amino acid is to combine the plant food with a small amount of animal protein through using dairy foods in preparing a vegetarian meal.

Recommended intake of protein rich foods for people over 4 years of age is 1-2 serves.

One serve is equivalent to:

• 65-100 g chicken
• 1/2 cup cooked dried beans, chick peas , or lentils
• 80-120g cooked fish fillet
• 2 small eggs
• 1/3 cup nuts
• 1/4 cup sunflower seeds or sesame seeds

Individuals' protein needs are higher during times of growth & development, for example early childhood, adolescence & in pregnancy & lactation, or if a person has a higher activity level.

Tips that save you hours in the kitchen:

1. good quality convenience foods

Keep on hand some instant food items such as veggie burgers, cans of baked beans, chili & vegetarian soups. These can be used as a basis for a quick meal or larger meals by adding extra veges or grains.

2. buy in bulk

It’s usually cheaper & you buy only what you need & can store rather than popping to the shop every second day.

3. seasoning mixes

Using concentrated seasoning mixes can spice up your meals and save several steps when preparing a recipe. Try the following: vegetable bouillon stock cubes, naturally fermented soy sauce, Indian curry paste, Thai green curry paste, hot sauce (harissa, tabasco or chili sauce), miso (as soup base), salsas, chutneys, mustards, etc.

4. canned foods

Whilst not a favourite on a regular basis, canned beans, chick-peas, tomatoes & other vegetables can save you time when necessary.

5. glass containers

Put grains, beans, flour, etc. in clear glass containers, so you can see at a glance what you have on hand.

6. make extra & don’t forget the leftovers

Leftovers can be stored in the fridge or frozen in individual servings for quick future meals. Cook a large pot of brown rice at the beginning of the week & reheat portions as needed by steaming or stir-frying. Check your refrigerator & cupboards for left over fresh vegetables to make into a weekly soup or quick stew.

7. be prepared

Plan ahead when shopping, make your shopping list & take it to the supermarket with you!

8. be simple

There is no need to always use a dozen different ingredients. Some of the best meals are combinations of one or two veggies, a grain or rice & a little seasoning.

9. don’t over chop

There is a tendency for enthusiastic beginner cooks to chop everything into tiny pieces. For most recipes it is preferable to have large bite-sized pieces.

10. use a garlic press

Inexpensive hand held garlic presses instantly convert garlic to a pulp.

11. steaming

Any vegetable that you would normally boil, including potatoes & corn-on-the-cob, can be steamed. It is much faster because you don’t have to wait long for a pot of water to come to a boil. Steaming also saves energy & the goodness stays in the food instead of ending up in the water.

It is important you make the choices in your life that suit you, help you become healthier & have more energy. Some body types & lifestyles just seem to be that way with a vegetarian diet.

The Natural Foodstore supports your choice & is here to help – call in & see us or contact Barb from our Book Department on 07 5445 6440.